Tilapia with Toasted Almonds and Green Olives

Gluten Free
Dairy Free
Very Healthy
Low Fod Map
Health score
61%
Tilapia with Toasted Almonds and Green Olives
20 min.
4
564kcal

Suggestions


Discover the delightful flavors of our Tilapia with Toasted Almonds and Green Olives, a dish that not only tantalizes your taste buds but also supports a healthy lifestyle. This recipe is perfect for those seeking a gluten-free, dairy-free, and low FODMAP option, making it ideal for a variety of dietary needs. In just 20 minutes, you can present a vibrant meal that serves four, ideal for lunch or dinner.

At the heart of this dish, tender tilapia fillets are pan-seared to perfection, creating a golden, crispy exterior while maintaining their moist interior. The dish is elevated with the crunch of toasted blanched almonds and the briny zest of green olives, providing a Mediterranean twist that’s both refreshing and satisfying.

Pairing the fish is a vibrant medley of green beans, lightly cooked to retain their crispness and tossed in a light and tangy vinaigrette made from zesty lemon juice and rich Sherry vinegar. Each bite offers a harmony of textures and flavors that is sure to impress.

This meal is not only a feast for the senses but also packs a nutritional punch, with a caloric count of 564 kcal per serving, making it a fantastic option for health-conscious diners. Enjoy a plate that celebrates wholesome ingredients and a burst of flavor, perfect for any occasion!

Ingredients

  • cup blanched almonds and whole roughly chopped
  • 0.5 teaspoon dijon mustard 
  • pound green beans ends trimmed
  • 0.5 cup olive green pitted thinly sliced
  • servings pepper black freshly ground
  • teaspoon juice of lemon fresh
  • tablespoons olive oil extra virgin extra-virgin divided
  • tablespoon sherry vinegar 
  • 24 ounce tilapia 

Equipment

  • bowl
  • frying pan
  • whisk
  • pot
  • colander

Directions

  1. Bring a large pot of water to a boil. Meanwhile, toast almonds in a large 12-inch stainless steal skillet over medium heat until light brown.
  2. Transfer to a medium bowl and stir in sliced olives. Set aside.
  3. Whisk together Sherry vinegar, lemon juice, Dijon mustard, and 3 tablespoons olive oil in a medium bowl. Season to taste with salt and pepper.
  4. Wipe out skillet.
  5. Heat remaining 2 tablespoons olive oil in skillet over medium-high heat until shimmering. Season fillets with salt and pepper and then add as many to the skillet as will fit in one layer. Cook until golden brown on the bottom, about 4 minutes. Flip and brown on the other side, another 4 minutes. Repeat if necessary with remaining fillets.
  6. Add green beans to boiling water and cook until bright green and tender, but still slightly crunchy, 3 to 4 minutes.
  7. Drain green beans in a colander and then toss with 2 tablespoons of the vinaigrette. Taste, and add more of the vinaigrette if necessary.
  8. Serve fish with green beans.
  9. Sprinkle almond and olive mixture on top, and drizzle with a little extra of the vinaigrette.

Nutrition Facts

Calories564kcal
Protein29.35%
Fat60.73%
Carbs9.92%

Properties

Glycemic Index
27.5
Glycemic Load
2.24
Inflammation Score
-8
Nutrition Score
32.886087210282%

Flavonoids

Eriodictyol
0.06mg
Hesperetin
0.18mg
Naringenin
0.02mg
Apigenin
0.02mg
Luteolin
0.26mg
Kaempferol
0.51mg
Myricetin
0.15mg
Quercetin
3.1mg

Nutrients percent of daily need

Calories:563.61kcal
28.18%
Fat:39.66g
61.02%
Saturated Fat:5.05g
31.55%
Carbohydrates:14.58g
4.86%
Net Carbohydrates:7.81g
2.84%
Sugar:5.28g
5.86%
Cholesterol:85.05mg
28.35%
Sodium:372mg
16.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:43.13g
86.27%
Selenium:73.15µg
104.5%
Vitamin E:11.74mg
78.23%
Vitamin K:62.09µg
59.13%
Phosphorus:484.48mg
48.45%
Manganese:0.9mg
44.93%
Vitamin B12:2.69µg
44.79%
Vitamin B3:8.61mg
43.05%
Magnesium:160.58mg
40.14%
Vitamin D:5.27µg
35.15%
Potassium:971.18mg
27.75%
Copper:0.55mg
27.47%
Fiber:6.77g
27.07%
Vitamin B2:0.45mg
26.43%
Vitamin B6:0.48mg
23.9%
Folate:94.37µg
23.59%
Iron:3.36mg
18.69%
Vitamin C:14.34mg
17.38%
Vitamin A:852.02IU
17.04%
Vitamin B1:0.23mg
15.17%
Calcium:142.8mg
14.28%
Vitamin B5:1.19mg
11.9%
Zinc:1.78mg
11.84%